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---------------------------------------- ----------------------------------- -------------------------------------------------------------------------------------------------------------------------------------- Issue# 119 Free Monthly News Bulletin for Internal Circulation September 2015 Email: [email protected] Contact: 900 314 1464, 9539, 9659, 9731, Rly 46490, 47661 Chief Editor: K.Ravi, SSE/Shop80 Associate Editors: M.A.Jaishankar, SSE/Proj A.R.S.Ravindra, SSE/Proj Treasurer:R.Mehalan, SE/IT Shell Offices: R.Thilak, Tech Trainee S.K.Satishkumar, SSE/Proj K.Sekar, Ch.OS/Engg N.Jeganivasan, Stores Inspector N.Ganesh,SSE/MPO/S S.Ghatikachalarao,SSE/WS N.Devaraju, SSE/Plant V.Sasikala, OS/PB B.Jayalalitha, Accts Asst Shell Shops: P.Baskaran, SSE/40 A-shed: R.Nagarajan,, SSE/10 B-shed: A.V.Gopalakrishna, SSE/22 Shop 24,25,26: N.Ravikumar, SSE/26 D&L-shed:P.T.Sreevalsan, SSE/13 40,J,E: R.Lakshminarayanan, SSE/40 48,RPF: R.Senthilnathan,SSE48 11,23,41,TS:R.Jegathiswaran,SSE/41 Insp: J.Ananthakumar,SSE/42 Progress: P.K.Panda,SSE/PCO CMT: G.Sivakumar, CMS-1 Electrical:D.T.Vijayaraj,SSE/45 Stores : K.Sundar, OS/RB1/SD Fur Offices:Harikumar.NV,SSE/MPO Accts: Sudharsan.MN,SSO/Accts PlgF,TS: G.V.Ramesh,SSE/TS/F Stores:V.Annamalai,OS/P7 Fur Shops: R.Sundarrajan,SSE/30 30: Bipinkumar Karn, SSE/30 32,34: P.Sathyanarayanan, SSE/PC32 33:D.R.Suresh,SSE/33 37, 82 : P.Udayasankaran, SSE/56 80,81:D.Santhakumar,SSE/80 88,CCO: K.S.Rajakumar, SSE/88 Elect,CMT,IOW: M.Devaraj, SSE/85 36,54: R.M.Chandrasekar,SSE/54 Progress:D.Baskar, SSE/PCO RRM, Colonies : A.Srivijayan, SSE54 TTC: J.Selvakumar,SSE/TTC D&D: Sabapathinathan.M,SSE/D&D Hospital: Raju Balaji, Ch.OS Web: P.Krishnakanth, Webmaster/IT 74,Tele,Union: D.N.Ramesh,SSE/Proj Advisors: S.Muthukumar, Dy CME/SR B.Chandrasekaran,SME/D-II K.N.Mohan, PE/PR/S R.Srinivasan, APE/PR/F Independence Day was celebrated at ICF on 15.08.2015. Shri Ashok K. Agarwal, GM, unfurled the National Flag and addressed the gathering. Independence Day was celebrated at GEMS School. Mrs Sudha Agarwal, President ICF WWO, graced the occasion and distributed sweets to children. ICF sent a proposal for setting up LHB manufacturing facilities in two phases, Board has sanctioned phase-I now. (4 more bays beside the existing 3 bays of LHB unit). Tender is going to be opened on 6th Nov. ICF is going to set up Aluminium coach manufacturing facilities in phase-II. So in future, we expect to see two types of coaches rolling out from ICF, those with LHB shells produced in LHB unit and those with Aluminium shells produced in Shell divn. A presentation by M/s.Talgo, Spain, on Aluminium coach manufacturing technology was arranged last month. These coaches involve use of extruded aluminium sections and friction-stir welding. From ICF Staff Club AG129/18,VII Main Rd AnnaNagar,Chennai-40 To

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Issue# 119 Free Monthly News Bulletin – for Internal Circulation September 2015

Email: [email protected] Contact: 900 314 1464, 9539, 9659, 9731, Rly 46490, 47661

Chief Editor: K.Ravi, SSE/Shop80

Associate Editors:

M.A.Jaishankar, SSE/Proj

A.R.S.Ravindra, SSE/Proj

Treasurer:R.Mehalan, SE/IT

Shell Offices: R.Thilak, Tech Trainee

S.K.Satishkumar, SSE/Proj

K.Sekar, Ch.OS/Engg

N.Jeganivasan, Stores Inspector

N.Ganesh,SSE/MPO/S

S.Ghatikachalarao,SSE/WS

N.Devaraju, SSE/Plant

V.Sasikala, OS/PB

B.Jayalalitha, Accts Asst

Shell Shops: P.Baskaran, SSE/40

A-shed: R.Nagarajan,, SSE/10

B-shed: A.V.Gopalakrishna, SSE/22

Shop 24,25,26: N.Ravikumar, SSE/26

D&L-shed:P.T.Sreevalsan, SSE/13

40,J,E: R.Lakshminarayanan, SSE/40

48,RPF: R.Senthilnathan,SSE48

11,23,41,TS:R.Jegathiswaran,SSE/41

Insp: J.Ananthakumar,SSE/42

Progress: P.K.Panda,SSE/PCO

CMT: G.Sivakumar, CMS-1

Electrical:D.T.Vijayaraj,SSE/45

Stores : K.Sundar, OS/RB1/SD

Fur Offices:Harikumar.NV,SSE/MPO

Accts: Sudharsan.MN,SSO/Accts

PlgF,TS: G.V.Ramesh,SSE/TS/F

Stores:V.Annamalai,OS/P7

Fur Shops: R.Sundarrajan,SSE/30

30: Bipinkumar Karn, SSE/30

32,34: P.Sathyanarayanan, SSE/PC32

33:D.R.Suresh,SSE/33

37, 82 : P.Udayasankaran, SSE/56

80,81:D.Santhakumar,SSE/80

88,CCO: K.S.Rajakumar, SSE/88

Elect,CMT,IOW: M.Devaraj, SSE/85

36,54: R.M.Chandrasekar,SSE/54

Progress:D.Baskar, SSE/PCO

RRM, Colonies : A.Srivijayan, SSE54

TTC: J.Selvakumar,SSE/TTC

D&D: Sabapathinathan.M,SSE/D&D

Hospital: Raju Balaji, Ch.OS

Web: P.Krishnakanth, Webmaster/IT

74,Tele,Union: D.N.Ramesh,SSE/Proj

Advisors:

S.Muthukumar, Dy CME/SR

B.Chandrasekaran,SME/D-II

K.N.Mohan, PE/PR/S

R.Srinivasan, APE/PR/F

Independence Day was celebrated at ICF on 15.08.2015. Shri Ashok K.

Agarwal, GM, unfurled the National Flag and addressed the gathering.

Independence Day was celebrated at GEMS School. Mrs Sudha Agarwal,

President ICF WWO, graced the occasion and distributed sweets to children.

ICF sent a proposal for setting up LHB manufacturing facilities in two phases,

Board has sanctioned phase-I now. (4 more bays beside the existing 3 bays of

LHB unit). Tender is going to be opened on 6th Nov. ICF is going to set up

Aluminium coach manufacturing facilities in phase-II. So in future, we expect to

see two types of coaches rolling out from ICF, those with LHB shells produced

in LHB unit and those with Aluminium shells produced in Shell divn. A

presentation by M/s.Talgo, Spain, on Aluminium coach manufacturing

technology was arranged last month. These coaches involve use of extruded

aluminium sections and friction-stir welding.

From

ICF Staff Club

AG129/18,VII Main Rd

AnnaNagar,Chennai-40

To

EnMS MRC meeting was held on 14

th Aug. quarterly

energy bulletin has been released. It is available in railnet.

Onam was celebrated on 21st Aug

Dormitory for attendants at guest house was inaugurated

by GM on 14th Aug.

Electrical Technical seminar was held on 13

th Aug at

AWTI.

Shri S.G.Hundekari, CEE, administered the pledge on

Sadbhavana Diwas at Admin building.

Shri K.S.Jain, CWE/Fur, administered the pledge on

Sadbhavana Diwas at Furnishing factory.

EnMS Audit closer meeting was held on 27th Aug

Independence Day was celebrated inside Furnishing

Factory. Sri M.E.Srinivasan, DyCME/F, hoisted the flag.

Stress management programme was held on 14

th Aug.

Disaster management demo on 8

th Aug at AWTI

Drawing competition for Karuna children held on 12

th Aug

The 69th Independence

Day function at ICF Silver

Jubilee Nursery and

Primary School was

presided over by chairman

Sri. D. P. Dash, CEGE.

Ms.Avanjali Dash,

member of ICF Women‟s

Organisation, Sri. R.Aaivu,

Dy. CPO Manager &

correspondent and Ms. V.

Vidyullatha were present.

Later, the chairman inaugurated the exhibition “The

glimpses of India at pre& post-independence era”.

Students from U.K.G. to V standard of Gandhi, Nehru &

Vallabhai house chose the topic transport, Art &

architecture and medicine before and after independence.

The models belonging to ancient and modern India like

Tajmahal, Central railway station, Mahabalipuram,

Meenachi Amman temple, Vellore medical college were

displayed. The program started with respectful homage

and tribute to our late president Dr. A.P.J. Abdul Kalam

ji. Patriotic song, speech and dance stole the show. Smt.

Avanjali Dash inaugurated the school kid play area called

“KIDDIES PLAY ARENA”, following which a sapling

was planted by the chairman and Mrs. Dash in

remembrance of Independence Day.

The Kindergarten students of ICF Silver Jubilee Nursery

and Primary School celebrated Colours Day, each section

choosing a particular colour, the students and teachers

dressed in that particular colour and also displayed the

items of the same colour, like L.K.G four sections have

chosen red, green, yellow and pink. Likewise, U.K.G four

sections have chosen black with gold, red with white,

green with yellow and orange with yellow. The tiny tots

explained the importance of the colour they selected.

Mrs.B.Shanthi Rammohan Reddy, Women's Organisation

ICF was the Chief Guest and Mrs.T.Aruna Dilip

accompanied her.

A Power Point Presentation on “Obesity-A Global

Threat” was given by Physio.Kumaravel.M, Sr.Physiotherapist/ RH/ICF on 03.09.2015 during ”RPF

Raising Day” celebration.

OFFICIAL POSTINGS

Name S/Shri/ Smt Previous Present

ArunKumar S.Rly CEGE D.P.Dash CEGE Training RanVijayPratap WM/Plant/F SME/MPO/F S.Sekar SME/MPO/F Leave K.Thiagan Training WM/Plant/F

Shri Dr R.Balasubramaniam (Urologist) has been engaged

as Honorary visiting specialist for a period of one year (2hrs

per day, 6 days a week).

Shri R.Aaivu, DyCPO, is relieved from the additional charge

of Dy Mukhya Rajbasha Adhikari.

Post of WM/LHB/SA is redesignated as WM/LHB and

AWM/FIAT/Bogie as AWM/LHB.

Shri Ashwani Lohani, SCRA1975 batch, Ex

CME/QA/ICF (2006-07), has become the new Chairman

and Managing Director (CMD) of Air India Ltd for tenure

of three years.

Person of the Month-Shell

Feb‟15

B.V.Satishkumar,

SSE/Planning

Apr‟15

A.Rameshkumar,

Tech-1/11

May‟15

A.Srinivas,

SSE/PCO

Person of the Month-Fur

Mar‟15

M.Mujubur

Raghuman,

Tech-1/35

Apr‟15

SBT. Bala

Sundaramoorthy,

LocoPilot/30

May‟15

S.Selvasekar,

SrTech/30

A committee has been formed with the following

members to give innovative ideas for improving interiors

of coaches, improving productivity, economy in the cost

of production, etc

1. Sri J.Maran, DyCEE/Designs

2. Sri Varghese Joshua, Curator/RRM

3. Sri R.David Muthuraj, Principal/TTC

4. Sri K.Ravi, SSE/Shop80

5. Sri Bipin Kumar Karn, SSE/LHB,Shop19

6. Sri R.Shanmugaraj, SSE/Elec/Design

The committee will make monthly presentation to GM

and PHODs/CHODs/HODs on 1st Saturday of every

month starting from 3rd

Oct. All officers and employees

are requested to give innovative ideals to the committee.

Passes debitable to the next year‟s account and valid for

travel in January 2016 may be issued in Sep 2015 (5

months in advance)

21 Oct is declared as a holiday instead of 22 Oct

S.H.Sulfa Fathima, D/o. M.K.Shahul

Hameed, OS/Engg, has been selected to

represented Tamilnadu Youth basketball

team at the national level match to be held

at Bhavnagar, Gujarat, from 14th to 20

th

Sep.

Last date for submission of applications:

Intermediate App Mechanic- Mechanical against 25%

QSE quota – 18 vacancies, Last date 06.10.15

Central Railway has invited applications for 52 posts

under sports quota. Last date 30th Sep.

Wards of ICF institute members, employees and outsiders

are permitted to enroll for roller skating coaching.

We deeply mourn the sudden demise of the following staff

1 M.Pandian Tech-1/45

2 M.S.Anbu SrTech/weld/22

3 B.Murali Prasad SrTech/FGL/30

4 R.Suresh Tech-3/FGL/26

5 K.Rajendran Tech-3/Weld/21

EMPLOYEES RETIRING on 30th September ’15 1 Chandran.G Sr.Tech/Serang 11

2 Rajanarayana Perumal.T Tech-2/CrDriv 11

3 Adaikalam.R SrTech/MGL 16

4 Aloysius.D SSE 21

5 Chellappa .M SrTech/FGL 21

6 Chandran.K Sr.Tech/Weld 26

7 Zahida Sulthana. Tech-3/Weld 40

8 Raja Bathar.C Sr.Tech/FMW 40

9 Madhivanan S. Sr AA Acts

10 Syed Azmatullah

Hussaini. C&MS CMT

11 Muthulakshmi.N Ch OS 74

12 Devadass.N Tech-1/FGL 30

13 Srinivasan.G SrTech/Carp 30

14 Mahendran.S Sr.Tech/FGL 30

15 Prabhu.V SrTech/W.Mc 32

16 Kannan.S Tech-1/MGL 33

17 Dhanasekaran.B Tech-1/Paint 54

18 Loganathan.T SrTech/MTR 80

We wish them A Happy & Peaceful Retired Life

Ministry of Railways has formed an exclusive wing for an

integrated management of all housekeeping activities of

passenger interface of Indian Railways both in trains as

well as at Railway Stations. This has been named as

Environment & Housekeeping Management Directorate.

Indian Railways has sought suggestions from passengers

on upgradation of cleaning system to give a cleaner look

to trains and stations. People can suggest under three

heads - for end to end solution for cleanliness of toilets on

train/station, for upkeep of station and for waste

management including waste to energy solutions.

Suggestions can be submitted in form of a write up of

maximum 1000 words along with documents supporting

the suggestions. The concerned person should also submit

his name, address, mobile number and e-mail on

www.indianrailways.gov.in. The suggestions can be

submitted till October 15, 2015.

Indian Railways is going to introduce electronic

reservation charts in trains. This will help the passengers

to identify their names on the chart even in darkness. This

will be better than the present paper reservation charts put

up near the entrance gate of the coaches which usually get

torn away during the course of journey. The facility of

electronic chart will be introduced firstly in Rajdhani

Express and Shatabdi Express followed by long distance

trains later.

Announcement from PB/ICF are being posted at

www.Facebook.com/icfpb

From 10th Sep, GT express will be operated from Delhi

Sarai Rohilla railway station, which is around a 20-

minute drive from New Delhi railway station.

Railways have decided to convert the operational/

Technical halts of the non-stop Duronto Express trains to

ticketing stops. It will be implemented from Oct 1.

Cabinet cleared four-month extension for the Seventh Pay

Commission till December 31.

ABOUT ICF - Part III by Sri R.Srinivasan, APE/PR/F,

Ph:9003141449, [email protected]

DESIGN & DEVELOPMENT :

Various Sections in D & D:

S 1- Shell 1 -consists of various groups such as

1-0 : Body shell assembly

1-4 : Side wall

1-5 : End wall

1-6 : Roof

2-4 : Steps, Railing ,ladder

2-6 : Exterior accessories

5-1 : Body side door, Lock

5-2 : Sealing arrangements

5-8 : Body side sliding doors

S 2 – Shell 2

1-1 : Under frame

1-2 : Head stock

1-3 :Trough Floor

2-1 : Draw gear

2-2 : Buffer

2-3 : Screw coupling

3-4 : Hand brake

7-3 : Ventilation fan

8-3 : Body outside painting

F 1 – Furnishing 1

4-1 : Flooring

4-2 : Side wall, End wall panel

4-3 : Partition panel

4-4 : Ceiling and moulding

5-4 : Body side window

F 2 - Furnishing 2

2-5 : Gang way, vestibule

6-1 : Seat & Berth

6-2 : Luggage racks

6-3 : Lav fittings

6-4 : Interior equipment, accessories

Bogie:

All bogie related drawings

Brakes:

All Brake related drawings

Jig & Tool :

All drawings related to Jigs, Tools, Fixtures,

Packing and handling

Export :

Other than Railways such as Export, Defence ,

IRCTC etc

Material Schedule:

Specification preparation & issue, PR

(Purchase Request) vetting, Technical library

Calculation section:

All design calculation

FEA (Finite Element Analysis)

Development :

Vendor development, Assessment, approval

Electrical :

7-0 : Schematic diagram

7-1 : Batteries, switch board

7-2 : Interior & Exterior light fitting

7-3 : Ventilation fan

7-4 : Air conditioning

7-5 : Traction equipments, control gear

7-6 : Power control, Ducting, conduit

Solid works :

All Drawings pertaining to LHB and specific

coaches.

Stages involved in Design of Coach

• Input

• Output

• Verification

• Validation

• Review

Inputs

• MMD

• Particular specification

– RDSO

– Customer

• Any other standards, specifications

MMD

• Maximum Moving Dimension

• IR coaches

– Diagram 1D of SOD,2004

– AC EMU s RDSO/sk-76180

– DC EMU s RDSO/sk-74176

Particular specification

• Issued by RDSO for IR coaches

• Contains details about Shell and Furnishing

• Running parameters like gauge, ruling

dimension etc.

Coach profile

• Based on MMD the cross section of coach is

derived

• This is the first step in coach design

Layout preparation

• Based on requirements above tentative layout

is prepared

• Approval obtained from customer

• Final layout prepared

• Layout incorporates the above details

Design process

• Layout issued to other sections

• Based on layout the design process for a new

design is started by other sections

DESIGNING PROCEDURES

This procedure covers all types of coaches for Indian

Railways and other customers.

Main design inputs :

COACHES FOR INDIAN RAILWAYS

a. Particular Specification from RDSO - These

specifications covers the general layout, Schematics

and sub-assembly specifications.

b. Amendments, special instructions issued by RDSO

from time to time.

c. Carriage and Wagon standards committee meetings and

carriage Maintenance group meetings -These meetings

are organized by Railway board and held once in a year

in which I C F also participates.

d. Maintenance group meetings of the electrical

Department - Organized by the Rly. Board is held once

in a year. A representative from Mech. Design office

also participates in these meetings.

e. The various standards issued by RDSO, which form

part of the design inputs, are as follows.

Schedule of Amenities for coaching stock/Broad &

meter gauge – List of amenities to be provided in

coaches for convenience of passengers.

Code of Practice for Prevention of Fire.

f. For certain sub-contracted items, mounting details and

other similar information shall also form input to the

coach design process.

g. In case of special production requirement, the

production department is consulted regarding

feasibility.

The design inputs are crosschecked with respect to

design input master checklist.

In case of differences, clarifications are obtained from

RDSO to resolve the difference after which, a design

input list is prepared for each type of design for

reference.

EXPORT ORDER COACHES:

a. The design inputs are obtained from the customer

specification.

b. A preliminary study of the customer specifications is

conducted based on the master checklist.

c. In case of special production requirements, the

production department is consulted regarding

feasibility.

d. In case clarifications are required, the matter is

discussed and clarified with the customer (minutes are

drawn out) or the clarifications are obtained by means

of letters.

e. After all the differences are resolved, the design inputs

are finalized and technical clearance is given for

submitting the tender offer.

f. During the designing stage, if any changes are desired

by the customer, the same are discussed and if agreed,

the design inputs are modified accordingly. Minutes are

drawn out for all such discussions.

g. In case the customer has not specified any particular

standard for any item, raw material etc., Indian standard

specifications or ICF/RDSO or equivalent

specifications are followed with approval of customer,

if stipulated.

h. For certain sub-contracted items, mounting details and

other similar information‟s shall also form input to the

coach design process.

i. Results of contract review activities.

j. Design Input list is prepared based on all the above

which should give the consolidated design input data.

Main design outputs:

The main design output is in the form of manufacturing

drawings.

All drawings are prepared in the standard format as per

the respective work instructions Mech. designs and Jig

& Tool designs.

The drawing themselves contain acceptance Criteria or

make reference suitably.

The drawings are prepared in CAD, the final CAD

drawings is controlled in PC/Back up.

At the end of designing process, Drawing Index is

prepared by every section and sent to for consolidation

and issue of index to planning/Furnishing, shell and

CDSR/Fur & Shell as controlled copies.

This index lists all the drawings (new as well as

existing), pertaining to a particular type of coach. The

latest alteration is also indicated.

The corrections to the drawing indices are advised by to

the controlled copy holders i.e. Planning /Shell & Fur

and CDSR/Shell & Fur with the latest drawing index

status which should be updated in the respective copies

by the controlled copy holders.

In the beginning, a provisional Material Schedule is

prepared and sent to SME/Plg/Shell and

AME/MPO/Fur for initiating procurement action for

long lead items. When all the requirements are known,

the schedule is finalized.

To be continued…

Siemens, Alstom and Bombardier have submitted price

bids for setting up the factory in Madhepura in Bihar in a

joint venture model to manufacture 80 state-of-the-art

locos per year at an estimated cost of Rs 1296 cr.

The Netherlands country wants its entire electric rail

system to run on 100% wind power within three years.

Indian Railways will join hands with ISRO to get online

satellite images for improving safety and enhancing

efficiency.

Japan has agreed to modernize 400 railway stations

across the country while participating in Indian Railways'

USD 140 billion investments over the next five years.

PHYSIO PAGE

MOVE… TO REMOVE…!

Physio.Kumaravel.M,Sr.Physiotherapist/

RH/ICF 9003149269,[email protected]

BACK

EDUCATION

FAQs from Readers and

Patients POSTURE CONTINUES….

POSTURE DEVIATION: CORRECTION CUM

PREVENTIVE EXERCISES

Hunch back (Kyphosis)

Exaggerated normal

curvature of the upper back column

(thoracic spine) is termed as hunch

back. This rounded upper back

posture always accompanied with

forwarded head and rounded

shoulder.

Causes: Tight chest and weak

upper back and neck muscles

Exercises:

Stretching of upper back (thoracic)

flexors, strengthening of upper back

extensors and neck muscles.

There are several factors that can lead to

this common unnatural curvature of the back including

habitual, life style or occupational and pathological.

The foremost reason for this postural deviation

is habitual. The common cause starts at school age.

This problem is seen more in tall people who have to

constantly orient their head downwards to interact with

others.

Occupational hazard or life style cause is living

in forward facing world. i.e. excessive amount of time

in poor seated positions while using system,

prolonged program work ,driving long distance

,bearing more weight back pack etc.,

Pathological reasons like muscular weakness in

old age, degeneration diseases of back bones and others

also contributes to this hunch back.

Therapeutic note:

For bending over a longer period, the muscles

at the front of the chest are to be tight and upper back

are to be over stretched. When the upper back round, it

naturally takes the head forward and the chest is

flattened which results in typical rounded shoulder with

excessive protrusion of the shoulder blade bones

(scapulae).

Exercise that focuses solely on the upper back,

chest and neck regions won‟t be sufficient to counter

hunch back. Hence concentrate on the posterior chain

including low back, buttock muscles too.

Commencing the correction exercise with deep

diaphragmatic breathing exercise is well & good.

Breathing exercise :

Starting position:

Comfortably lying on

the floor with bent knees

(crook lying)

Steps: Take a deep breath

through your nose slowly

and steadily as possible.

Feel the entire the chest

filled with air , breathe out

slowly (Beginners can do

thro mouth too).

While breathing out

apply pressure gently over

the belly for maximum

expulsion of air.

Repeat this respiration steps 5 to 10 times twice to

thrice day.

Note: Emphasis on inspiration more. Pausing

slightly after each inhalation and exhalation.

The same procedure can be done in a comfortable

sitting position also at your work station.

Chest stretching exercises:

Starting position:

Stand comfortable at the

narrow doorway and

keep the both palms and

fore arm on either side of

the entrance at shoulder

level as in the picture.

Steps: Push the head, neck and

chest on entrance.

Feel comfortable stretch

over the chest stay for 5-

10-15 counts.

Reverse back and repeat

after relax little.

Repeat the steps 3-5

times, twice or thrice a

day.

Note: Never bend at your

hip move from the ankle.

Alternate way:

This one can be done

standing near and towards

a wall corner if narrow

door way not available.

Upper back strengthening exercise:

Level 1 :

Starting position:

Lie flat on the stomach

and keep on the hands

side.

Steps: Raise the chest as high

as possible without

strain.

Stay in the posture as

long as is comfortable 5-

10-15 counts.

Slowly return to the

starting position and

relax.

Repeat the procedure

for 5 to10 times, twice or

thrice a day.

After a brief period of

regular practice go for

progressive method.

RITES Ltd. has recorded highest ever PAT of Rs. 306

crores during the year 2014-15 against Rs. 264 crores

of previous year, higher by 16%.

Progression:

Starting position:

Same starting position.

Steps: Inter lock the fingers

and keep the hand behind

the low back.

Lift the upper body off

from the floor as far as

possible.

Feel the muscle work at

the back and retain for 5-

10-15 counts.

Slowly reverse the steps

and relax for brief period.

Practice 5-10 times

regularly twice or thrice

per day for 2 weeks.

After getting

Confidence on your

practice go ahead to

advance technique.

Advanced Techniques:

Start with starting

position as above.

Technique: Inter lock the fingers and

keep the hand behind the

low back.

Lift the upper body off

from the floor as far as

possible.

Rise the inter lock arms

as high as possible and

squeeze the shoulder blades

together and feel the

pulling of arm muscles.

Hold the posture for 5 -

10-15 comfortable counts.

Return back and relax for

brief period.

Repeat the work out 5 to

10 times, twice or thrice a

day

Kneeling back strengthening exercise:

Technique:

Step1

Lift one arm above the head.

Hold it for 5-10-15 counts.

Return back to origin

position repeat the same on

other side same manner.

Step2

Lift one leg up without

bending the knee.

Hold it for 5-10-15 counts.

Come back to initial position

and repeat with other leg.

Note: Be conversant with

steps 1 & 2 and then practice

the step 3 without strain as

below.

Step3

Lift left leg up without

bending the knee while

simultaneously raise the

opposite right arm over the

head.

Starting position:

Kneel down on the

bed or floor bending

and keeping your

hands firmly on the

floor.

Retain the position 5-10-15

comfortable counts without

strain.

Return and relax for brief

period Repeat the same with the

right leg and the left arm. This

is one round.

Repeat 5-10 repetitions

gradually without strain.

Repeat all steps two to three

times a day

Bridging progression:

spine realign cum strengthening exercise

Starting position:

Lie flat on the back

comfortably.

Note: Once

mastered in bridging

exercise as

prescribed in earlier

issue then practice

this one.

Steps:

Bend the knees and feet flat

on the floor with heels touching

the buttocks. Then grasp the

ankle with hands.

Slowly raise the buttocks and

the chest as high as possible and

arch the back upward.

Push the chest upwards

towards the chin as far as

possible without straining.

Hold the posture 5-10-15

counts as long as comfortable.

Release the ankles return to

relaxed starting position.

Repeat the procedure 5-10

times, twice or thrice a day

Shows the region of muscle stretching

Shows the region of tightening of

muscle

Wait for further steps to move… .

To counter foggy weather in winter season, railway

administration has decided to reduce the frequency of

about 212 trains including prestigious Rajdhani Express,

Shatabdi Express, Duranto Express and several

mail/express trains. Additionally, several trains will be

cancelled, partially cancelled and route of some trains

will also be diverted. Reduction in frequency of trains,

cancellation, partial cancellation and diversion will be

effective from January 8 to February 29. This is for the

first time in the history of Indian Railways that frequency

of the prestigious trains including Rajdhani Express,

Shatabdi Express will be reduced in winter season.

The Indian Railways has currently undertaken a pilot

project in combination with Google, under the code name

of „Project Nilgiri‟ under which, in phase 1 Wi-Fi

hotspots will be setup at approximately 400 stations

across India over a span of 4 months from now. Wi-Fi

connectivity will be made available for free to passengers

after mobile number verification through a one-time

password sent over SMS. First 30 minutes will be high

speed after which speed will be reduced but connectivity

will still continue.